Helps prevent osteoporosis and joint tension; Social dancing can improve the sense of rhythm, coordination and elegance of the whole body. Over 60 years old: Introduce you to do more walking, ballroom dancing, yoga or water aerobics. Walking can strengthen your legs. Very suitable for people who don't exercise regularly to choose to try; Yoga can make the whole body more elastic and balanced; Can prevent physical injury; Aerobic water mainly enhances muscle strength and body elasticity, and is suitable for obese, pregnant or elderly people. These are not strenuous exercises, but apart from fitness, the biggest function is to make people full of energy, feel interesting and have social effects, which is a good way to keep the elderly young. However, it is unlikely that most people will only do the same kind of exercise all their lives. Everyone knows the benefits of exercise and fitness. Never tired; On the other hand, after all, the years are ruthless, and it is impossible for the elderly to bounce up and bear the exercise when they are young. Then, for people who want to keep fit through exercise, how should they mix and match, and choose exercise methods suitable for their age at different stages of life? An American training expert recently designed a fitness program that can benefit people for life, so that people with health awareness can find suitable exercise methods from their twenties to their comfortable old age. Let you benefit from sports. The following is the specific scheme: the advantage is that it can consume a lot of heat. In your twenties, you can choose high-impact aerobic exercise, running or boxing. For your health. Strengthen the muscles of the whole body, improve energy, endurance and hand-eye coordination. Psychologically speaking, these exercises can help you relieve external pressure, make you forget daily chores for a while and gain a sense of accomplishment. At the same time, running has the advantages of stimulating creativity and training self-discipline; Boxing is more suitable as a punching bag in addition to cultivating self-confidence, restraint and the ability to face conflicts. These exercises can enhance muscle elasticity. More than 30 years old, it is recommended to choose rock climbing, skateboarding, skating or martial arts fitness. Besides losing weight. Especially the hips and legs; It also contributes to vitality and endurance, and can improve your sense of balance, coordination and sensitivity. Psychologically, rock climbing can cultivate meditation-like concentration and help you build self-confidence and strategic thinking; Skating is pleasant, emotional and unforgettable. Martial arts can help you stay calm, self-reliant and alert in conflicts, and can also effectively improve your concentration. Strengthening lower body muscles, forties: choose low-impact aerobic exercise, hiking, climbing stairs, tennis and other sports. The advantage to the body is that it can increase physical strength. Especially the legs, such as climbing stairs, can not only sweat but also exercise, and is also suitable for busy urban office workers to practice nearby every day. Tennis is a very suitable whole-body exercise, which can increase the sensitivity and coordination of all parts of the body and keep people energetic. At the same time, the pressure on joints is not as great as running and high-impact aerobic exercise. Psychologically, these exercises make people feel refreshed and relaxed. Taking climbing stairs as an example, climbing up and down regularly is often a good way to control yourself and restore your mood to stability; Similarly, playing tennis not only has social function, but also can put aside stress and impatience and train concentration, judgment and sense of time. And playing golf. Swimming can effectively enhance the muscles and elasticity of all parts of the body. People in their fifties: Suitable sports include swimming, weightlifting and boating. Moreover, because of the buoyancy support of water, it is not as intense as land sports, and is especially suitable for convalescents, pregnant women, rheumatism patients and the elderly. Weight-bearing training can strengthen muscles and strengthen bone density; Improve other sports ability; When playing golf, if you can walk by yourself, carry your bag by yourself and speed up your steps, you will often have the effect of stabilizing your heart function. Psychologically, swimming has both exciting and calming effects, and concentrated paddling makes people forget chores; Weight-bearing training helps to improve self-image satisfaction and let pressure and irritability vent with sweat; Rowing together can cultivate cooperation and team spirit; Playing golf can make people more focused and self-disciplined.